Aw yis, It's mutha flippin ring day!
Ever wanted to do a muscle up? Here you go! This is how I trained for it. Plus, it's just an overall fantastic upper body workout.
1. All my pre workout prep here...
My country is in the beginning of the infection and I feel the gym is on the verge of closing because of Corona. Today I picked a glove since I don't want to expose my aging parents to the virus and made it count. Tomorrow I will have a lot of soreness fun. life goes on elliptical IMO...
www.neogaf.com
2. Then up to 15 minutes of cardio.
Next onto the rings.
Let x - y mean, (normal) - (beginner). So when I put the number of reps or sets as 5-3 or something, you know what I'm talking about.
If your heart rate is even for any of these, do some cardio while you are resting between sets to get it back up.
1. lower the rings to armpit level for shoulder holds. Pull yourself up onto the rings and lock your arms to your side and rotate your arms out so your palms are facing forward. Really push your shoulders down so that you aren't shrugging. Hold for 10 seconds _ 5 if you are just starting. This is one set. Do 5-3 sets with no more than 30 seconds rest between each set. If you want a more advanced move you can raise your knees to your chest and then extend your legs straight out and hold with each rep.
2. Next, dips. With the rings at the same level, pull yourself up onto the rings, extend your arms so they are straight at your sides, keep your shoulders down at the top, then dip. You want to lower your body to the point that your forearms are almost level to the floor. Your fists shouldn't be higher than your elbows. When coming back up, you can rotate your wrists out just like the previous exorcise. Do 5-3 reps and 5-3 sets with no more than 30 seconds rest between sets.
3. Next, sit backs. You can keep the rings at the same level if you pull up a chair for your feet. I'm just gonna give a vid for this one...
I do 3 seconds for every movement or position in the sit back. Do 5-3 reps and 5-3 sets.
4. Now some planks. I haven't gone all out on these because of my lower back so you can do whatever you like here. But I do 30 seconds on my left side, then switch to the other side for 30 and then switch to the front for a full min. All in one shot, no rest. I do 3 sets of these or until I feel discomfort in my lower back. I just don't want to push it right now.
5. Now for the main event. Pull ups! Raise the rings so that they are high enough for you to grab onto and grip tight without needing to be up on your toes. This is the proper grip,
I train with this grip even when not doing muscle ups, in fact, I train that grip on everything if I can. It's that important.
Now for the pull ups, do 5-3 pull ups and 5-3 sets with no more than 30 seconds rest between each set. Alternate between underhand and overhand pull-ups each set. If this doesn't seem challenging to you, you can do muscle ups like me! I do 3 muscle ups for each set and I just go till failure. Here are some crucial pointers for training and attempting your first muscle up. You'll notice that this methodology is incorporated into this workout.
And done. Good luck.
